Gymnastics Focus
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
With a running clock and 30 sec each of:
jumping jacks
push-up to down dog
step to Spidermans with short holds
On Coach’s call:
1 empty hand Turkish get-up/side
-3 min prep-
SOD
EMOM for 8 min (4 Rounds/side)
Odd min: 2 Turkish get-ups side 1 (DB or KB)
Even min: 2 Turkish get-ups side 2
-1 min return to board-
WOD Review: 4-5 min
-3 min WOD prep-
WOD
For time:
5 Bar or Ring muscle-ups OR 5 C2B & 5 Burpees (Either are RX) (Mod: Attempts, Banded or Jumping muscle-ups, COB & Burpees OR Ring rows & Burpees (double RR reps))
50 Dubs (MOD: 60 sec Dub attempts or 50 Penguin hops – preferably – no singles today) (https://www.youtube.com/watch?v=H-m3t33fM_I)
4 Bar or Ring muscle-ups OR 4 C2B and 4 Burpees
40 Dubs (MOD: 60 sec att. or 40 hops)
3 Bar or Ring muscle-ups OR 3 C2B and 3 Burpees
30 Dubs (MOD: 60 sec att. or 30 hops)
2 Bar or Ring muscle-ups OR 2 C2B and 2 Burpees
20 Dubs (MOD: 30 sec att. or 20 hops)
1 Bar or Ring muscle-up OR 1 C2B and 1 Burpee
10 Dubs (MOD: 30 sec att. or 10 hops)
